Developing a nice peak?

[MethTest]

Hey guys whats the best way to develop a nice bicep peak?

I have 20'' Arms but am having trouble getting a good pronounced peak, mine are more thick than high.

 

[cyto33]

21's are good and i like DB preacher curls with the highest weight i can handle. i do full extentions works great for me.

 

[MethTest]

Cheers for the reply cyto!

 

[Biggin]

Hammer curls for me. Adds thickness and peakage. 19 7/8" over here and had that issue for a while. Hard to keep a real defined peak while on cycle for me though.

 

[Tiramisu]

The brachialis exercises seem to be helping my peak more than the biceps exercises. Odd but true, hammer curls, reverse curls, pinwheel curls.

Better yet would have been selecting better parents. Muscle shape and attachments are genetic.

 

[Onehungrychicken]

Peak is in large part genetics however for those of us who arent clessed with bicep peaks you want to concentrate on the outer head of the bicep. Incline dumbell curls, closer grip barbell curls will hit this area.

 

[Jjaden]

Hey guys whats the best way to develop a nice bicep peak?

I have 20'' Arms but am having trouble getting a good pronounced peak, mine are more thick than high.

There is no way to develop a nice peak. You will either develop a peak as your arms grow or you won't.

You can increase the size of your muscles but you cannot change their shape, that is genetics.

No bodybuilder of the planet has changed the shape of their muscle(Without site oil), only the size.

 

[MethTest]

Cheers everyone, I know genetics has a lot to do with it but have heard its possible to emphasize certain aspect of a muscle by hitting diff areas.

 

[Tiramisu]

Cheers everyone, I know genetics has a lot to do with it but have heard its possible to emphasize certain aspect of a muscle by hitting diff areas.

That's mostly a lie.

 

[outlawtas]

You have 20" arms and you have to ask that question?? lol.

But seriously, there are definitely things you can do to slightly improve your peak but you can't change the shape of your muscles. Concentration Curls are good, remembering to really squeeze and hold for a sec @ the top.

 

[MethTest]

You have 20" arms and you have to ask that question?? lol.

But seriously, there are definitely things you can do to slightly improve your peak but you can't change the shape of your muscles. Concentration Curls are good, remembering to really squeeze and hold for a sec @ the top.

haha I know, I have the mass there but I see these guys with little snow peaked mountains and wonder If I'm not doing something I should be. I change up every time I work out so no 2 sessions are the same but over the next 2-3 months I think I may try some thing different.. see what happens.
Cheers for all the input guys!

 

[BigMax7]

Concentration curls. Bent over one arm dumbbell concentration curls, sqweezing the muscle at the top for 2 sec. and move down slowly.
Bent over barbell concentration curls work fine as well.

As to me I do not see any hummer/reverse curls add biceps peak.

 

[Caution]

DB Preachers work GREAT for me.

21's are good and i like DB preacher curls with the highest weight i can handle. i do full extentions works great for me.

 

[dznutzxxx]

Yeah he may be right about the genetics. I've always had the peaks even before working out.

 

[linds]

no idea
Please expert help

 

[northrend]

IMO, 90% genetics.
Concentration curls, as described above.

 

[OLYMPIAN]

Ditto on that dznutzx.

Unlike others offering excercises I wont suggest that route. Your arms seem to have enough size on them. What you need to do is learn how to achieve a peak CONTRACTION. Do this by performing peak flex contractions multiple times throughout the day. Instead of flexing your bicep in the "normal" fashion, do not crimp your wrist and hand downward in the classic bicep pose. Instead, leave the wrist loose and in a straight line with the forearm and flex the bicep. Then supinate your palm/wrist outward from the bicep as hard as you can for a count of 10. Do 3-4 sets of this and your bicep will be cramping like CRAZY!! Do this 3-4 times a day and your will condition your biceps to display whatever peak contraction your genetics allow.

Muscle display is more about proper posing and flexing.

 

[swizzoled]

Hammer Curls !!! They add to the peak and add width...

 

[Ythrashin]

Try Scar's reverse preacher curl....

I've started using it in my arm workout... nice!

 

[freqfly]

Try Scar's reverse preacher curl....

I've started using it in my arm workout... nice!

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